Exercising while pregnant offers many health benefits. According to BabyCenter.com, exercise can help boost your energy, help you sleep better, reduce stress, prepare your body for labor and get your body back into shape quicker after child birth. Light to moderate exercise, including abdominal workouts, for 30 minutes per day is recommended by the American College of Obstetricians and Gynecologists, as long as you don't have a complication or medical condition that limits your physical ability.
Facts
The North Dakota Department of Health recommends that pregnant women exercise abdominal muscles daily. It states that such exercises help strengthen and stretch the abdominal muscles and help to improve blood circulation, which is beneficial for mom and baby. The Ohio State University Medical Center suggests not performing any abdominal exercises that require you to lie flat on your back after your first trimester is completed.
Significance
Abdominal exercise, and exercise in general, can greatly reduce the discomfort associated with pregnancy, according to BabyCenter.com. Stretching and strengthening the muscles of your abdomen can help to prepare your body for child birth. Exercise can also help to improve your blood circulation throughout the body, and it helps to boost your mood and improve your self-image as your body is going through significant changes during this time.
First Trimester
For the first three months of your pregnancy, it's safe to perform abdominal exercises lying flat on your back. One such ab exercise is called the knee reach. Begin by lying on your back with your feet and arms flat on the ground. Lift your head slowly while breathing out on your way up. Move your knee toward your nose as close to it as you can without forcing your head and neck forward. Keep your neck relaxed. Breathe in as your return to the starting position.
Second/Third Trimester
During this time of your pregnancy, it's best to avoid lying flat on your back because it can affect blood circulation throughout your body. You can exercise your ab muscles from a standing position. An effective exercise is the standing pelvic tilt. Stand with your back against a wall; tighten your abs and tuck in your buttocks -- the small of your back should be flat against the wall at this point. Slowly rock your hips back and forth against the wall. The same motion can be done by getting down on all fours and tilting the pelvic bone up and down.
Warning
Always check with your healthcare provider before starting an exercise regimen while you're pregnant. Avoid doing any vigorous abdominal workout, as it may cause exceptional stress to your body and/or baby. Certain medical conditions may limit the amount of exercise you can safely take part in, such as diabetes, maternal heart disease, pregnancy induced hypertension and other complications associated with pregnancy.
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